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WOD for Wednesday 050510 – Click Here For Today’s Schedule 
Hang Power Clean
Perform 12 reps at 85% 1RM.  Rest sufficiently between each rep.
–Rest–
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

KB Sumo Deadlift High Pull (52/35)
Pushups
Med Ball Cleans (20/12)

Post Loads and Time to Comments
Today’s strength segment is designed to allow you to perform 12 properly executed Hang Power Cleans.  All reps should begin in one of the Hang Positions and be received in the Power (partial squat) position.  Rest just enough between reps to be able to execute the next one without failing.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.         

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5 Comments
  1. Cade Reply
    Good WOD this morning. If anyone has been having a hard time finding Five Fingers KSO shoes in a normal foot size like me, Great Outdoor Provision Co in Chapel Hill and Raleigh got a shipment in today. I just picked mine up, looking forward to trying them out.
  2. Ashley D Reply
    janelle was my only person at 8:30, but she did awesome! i had a normal sized group at 11:30 and they all did great as well! it looked a fun wod. everyone pushed really hard! my wods... 1) row 250m x 10 (with 1 min rest b/w rows) most of my times were 1:01. i had a couple at 1:02 and a couple at 1:00. jonathan and dave v. joined me. it's always so nice to have company during these wods! 2) run 800m x 6 (rest 3 min b/w runs. rest 15 min b/w runs 3 and 4) greg and i went to the duke track. i'm such a wimp when it comes to 800s. i hate them. my toughest run was #4 after the long rest. everything on my got really tight. greg absolutely killed me on the runs. he's amazing! i forgot my pen, but i think my times were between 3:57 and 4:05. i was like this, NOT FAST.
  3. Ashley D Reply
    sorry about the left out words. argh. :S
  4. Phil B Reply
    Dooooooh! My math was wrong and I lifted slightly too low today. Hate it when I do that. Missed a PR by 10 pounds. I guess that's what open gyms are for. Tsk. Awesome WOD though. 8:?? Rx
  5. Melinda Reply
    I'm not sure why, but I enjoyed this WOD. Gave me a chance to practice the new and improved chest to bar push ups. I scaled only the push ups. I think I got 11 something. I get muscle failure on the damn push ups and have to stop and come back to them. So it does indeed take me forever, but I feel like it must be good for me. Fun to WOD with Murph and Phil. Things are always better with Murph around.

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